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Bircher muesli

Tags: exercise , fruit

Nutritional Info
Calories272
Fat4.17g
Saturates0.60g
Total Sugar15.48g

A good breakfast is the perfect start to the day.

Bircher muesliIf the thought of exercise usually has you diving under the duvet but you've made up your mind it's time to change, you need to begin with something gentle and build up slowly. A countryside walk or a spot of easy cycling along some quiet pathways are good starting points.

A good breakfast is the perfect way to set yourself up for your new challenge.

Make this healthy homemade muesli mix the night before and keep chilled in the fridge so that the oats and dried fruit absorb some of the moisture, plumping them up and giving the muesli a softer texture. The oats have a low glycaemic index (GI), which means their energy will be released slowly, keeping you going while you exercise. The blackcurrants are a rich source of vitamin C and contain powerful antioxidants that will boost your immune system and keep you feeling healthy and energised.

Ingredients (Serves 2)

  • 50g rolled oats
  • 100ml apple juice (or freshly squeezed orange juice)
  • 2 tbsp low-fat yoghurt
  • 1 tbsp currants
  • 1 tbsp flaked almonds
  • Sprinkling of ground nutmeg and/or cinnamon
  • Half an apple, peeled and grated
  • Half a banana, mashed
  • 1 tbsp blackcurrant juice

Method

Combine the rolled oats, apple juice, yoghurt, currants, almonds, nutmeg and/or cinnamon in a large bowl and stir together. Chill overnight (or for at least two hours).

Before serving, stir in the grated apple, mashed banana and blackcurrants.

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